Not everybody has time to go to the gym everyday but I think most people can afford to go at least 3 days a week.
That’s why I created this 3 day split workout routine, for beginners or for those on a tight schedule.
Click the link below if you prefer to read the blog post instead 3 day split workout routine http://www.JustinKavanaghFitness.com
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This 3 day split workout routine is ideal for beginners starting out lifting weights. This workout will work every muscle group which will allow maximize muscle growth and recovery.
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Training Frequency
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Your workouts will be divided over the course of a 3 day period.
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Monday – Workout 1: Chest, Triceps & Shoulders
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Tuesday – Rest Day
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Wednesday – Workout 2: Back and Biceps
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Thursday – Rest Day
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Friday – Workout 3: Legs and Abdominals
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Saturday – Rest Day
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Sunday – Rest Day http://www.JustinKavanaghFitness.com
• On days you are not at the gym you can either rest completely or do a light cardio session, such as a brisk walk or cycle. It’s entirely up to you. I cycle to and from the gym most days, so there is no need for me to any cardio at the gym. If you have a bicycle, then use it. • Important Notes: • Warm up with light cardio for 5-10 minutes. • Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes. • Take 30-60 seconds rest between each set. • Complete each exercise with good form. http://www.JustinKavanaghFitness.com
3 Day Split Workout Routine as Follows:
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Exercise Photo Demos
Day 1 – Workout 1: Chest, Triceps & Shoulders
Bench Press: 2 sets of 10-12 reps
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Incline Bench Press: 2 sets of 10-12 reps
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Standing Rope Pushdown: 2 sets of 10-12 reps http://www.JustinKavanaghFitness.com
Overhead Rope Extensions: 2 sets of 10-12 reps http://www.JustinKavanaghFitness.com
Dumbbell Side Lateral Raise: 2 sets of 8-10 reps
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Day 2 – Workout 2: Back and Biceps
Deadlift: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Lat Pulldown: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Bent Over Barbell Rows: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Straight Bar Biceps Curls: 3 sets of 8-10 reps
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Dumbbell Alternate Curls: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Dumbbell Hammer Curls: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Day 3 – Workout 3: Legs and Abs
Squats: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Leg Press: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Dumbbell Bench Step-Up: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Smith Machine Calve Raise: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Laying Leg Raise: 3 sets of 8-10 reps
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Cable Crunches: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Russian Twists: 3 sets of 8-10 reps http://www.JustinKavanaghFitness.com
Liked this post? You might also enjoy‌. Get Bigger and Stronger with weight pulls, dips and pushups 8 Highly Effective Back Exercises For Mass Gain Killer Leg Workout Routine Killer Shoulder and Arm Workout 6 Exercises to get Ripped Abs Chest and Triceps Workout For Building Size Back and Biceps Workout Program for Huge Gains Click the link below if you prefer to read the blog post instead
3 day split workout routine http://www.JustinKavanaghFitness.com
If you want to take your training to the next level, I have created a 4 day split workout program that includes the most effective weight training exercises that will make it easy for you to gain lean muscle mass and burn fat quickly! It includes exercises that will work every major muscle, such as Chest & Triceps, Back & Biceps, Legs, Glutes, Shoulders, abs and Cardio. It also includes printable workout logs to track your progress each week with meal plans on what to eat and what to avoid. It doesn’t matter if you are a complete beginner or have several years experience training, everybody can benefit from it. I do a lot of the exercises included in this program when I’m at the gym or in the gym. If you want amazing results from your workout, then take the time to check this out.
Click Here for more information on the Maximum Muscle Workout Program http://www.JustinKavanaghFitness.com